you are serious about changing your body composition at the gym, these are the exercises you should be focusing on:
- Bench press
- Standing shoulder press
That's all you need, really. Compound resistance exercises are the most effective for fat loss!
Frog squats are brilliant for getting your heart rate up and your legs working. Make sure you're bending your legs considerably every time you're doing the move instead of just bending over to reach for the floor. Your back should stay flat throughout the exercise.
Find a video of me doing frog squats here.